Pre-Worlds Plyometrics Workout

Tuck Jumps

1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.
2. Jump up bringing knees up to chest.
3. Land on balls of feet and repeat immediately.
4. Remember to reduce ground contact time by landing soft on feet and springing into air.

 

Tuck Jump Video

Split Squat Jumps

1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.
3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4. Switch feet in the air so that the back foot lands forward and vice versa.
5. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.

Split Squat Jump Video

Seated Box Jump:

• Step 1: Face the box you are going to jump onto and then sit down on a bench or another box that is about 2 feet high.
• Step 2: Stand up off the box you are sitting on and at the same time jump up on the box in front of you.
• Step 3: Jump off two feet and land on two feet.
• Step 4: Step back down and reset to starting position.
• Step 5: This completes one repetition.

** Not necessary to jump on top of box if unavailable or unsafe. The focus is the act of jumping from a stationary seated position.

Seated Box Jump Video

Standing Box Jump

1. Stand facing box with feet slightly wider than hip-width apart.
2. Lower body into a semi-squat position and immediately jump up onto box. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and repeat.

Standing Box Jump Video

Single Leg Box Push Offs

1. Stand to side of box and place the left foot on top of box.
2. Push off the box using the left leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.
3. Land with the left foot back on the box and right foot back on the ground to the same side of the box.
4. Repeat all reps for this leg first before switching and repeating for your other leg.

**Do not jump across box or alternate legs as shown in some videos

Single Leg Box Push Off Video